chapter 5: activation techniques

Question 1

Mennell’s Four Basic Truisms

Answer 1

When a joint is not free to move, the muscles that move it cannot be free to move it.
Muscles cannot be restored to normal if the joints that they move are not free to move.
Normal muscle function is dependent on normal joint movement.
Impaired muscle function perpetuates and may cause deterioration in abnormal joint

Question 2

What phase of the Corrective Exercise Continuum works to stimulate underactive/lengthened myofascial tissue?

Answer 2

activation

Question 3

training variables for activation

Answer 3

Frequency 3-5days/week

Sets 1-2

Repetitions 10-15

Duration of Repetition 4/2/1

4 seconds eccentric

2 seconds isometric hold at end-range

1 second concentric

Question 4

Which of the following represents a contraindication for isolated strengthening?

Answer 4

pain during movement

Question 5

What tempo is recommended for isolated strengthening exercise?

Answer 5

4/2/1

Question 6

Isolated strengthening exercises

Answer 6

require the joints to be placed in an optimal position to preferentially recruit a specific muscle or muscle group

Question 7

plank optimization

Answer 7

A study by Choi et al. (2019) showed differences in abdominal muscles of those with low-back pain by changing ankle positioning during a plank. Abdominal activity was significantly increased for those performing isometric dorsiflexion compared to those performing a traditional plank, isometric plantarflexion plank, or no ankle involvement (block under distal shins). Perhaps cueing active dorsiflexion during a prone plank hold can help fitness clients with decreased core stability and overall core strength.

In another study the length of the lever increased a challenge to the global musculature during a plank (Schoenfeld et al., 2014). The study also showed increase in core musculature activation when performing a posterior tilt. Thus, cueing a posterior tilt while also performing isometric dorsiflexion may increase local and global muscle activation while minimizing stress on the lumbar spine that can be felt by some people and

Question 8

What type of activations will provide mild stress to muscles, which may be used as part of a recovery day?

Answer 8

low level activations

Question 9

Jamie demonstrated a posterior pelvic tilt during the overhead squat assessment. Which of the following is an appropriate activation exercise for Jamie?

Answer 9

standing hip flexor

Question 10

greatest strength gains take place while the muscle is under resistance during what muscle action in isolation?

Answer 10

lengthening

Question 11

The concentric tempo should last approximately how long?

Answer 11

1 second

Question 12

The combination of enhanced motor unit activation, synchronization, and firing rate is known to increase what at that specific muscle?

Answer 12

strength

Question 13

The fitness professional uses activations to provide strength to muscles that lack the ability to appropriately eccentrically decelerate unwanted joint actions and do what else?

Answer 13

stabilize unwanted movement

Question 14

According to recent research, which of the following may lead to increased core activation during a plank?

Answer 14

Performing a posterior pelvic tilt

Question 15

Activation exercises may not be considered normal but are designed to provide isolated strengthening to specific muscles prior to moving into an integrated movement pattern by placing joints in the best position for which of the following?

Answer 15

Preferential activation

Question 16

Jared is a beginner client with weight loss goals and several mild movement dysfunctions. During the beginning phases, the repetition range for Jared during resistance training should be which of the following?

Answer 16

high rep